Any diet rich in fresh fruits, vegetables, soluble fiber and low in fats and cholesterol is considered 'Heart Healthy.' Below are a few examples of diets following these guidelines.
Dietary Prevention and Management of CVD Heart disease is one of the leading causes of death in America. Many deaths and risk factors are preventable, and food choices have a big impact on your heart's health. While consuming more whole grains, fruits, and vegetables is important to being heart healthy, consuming less saturated and trans fats may improve health outcomes as well. For other ideas and recipes that will help you incorporate more heart healthy foods in your diet, please look over the following sources.
Top Heart Health Foods: Best Foods for Cardiovascular Health The link below identifies the top 11 foods that optimize heart health. This list includes sources of omega-3s, fruits, vegetables, and other food sources to consume for your cardiovascular health. The site also explains how each of these components work in promoting heart health. Web MD - Top Heart Healthy Foods
Vegetarian Diet A vegetarian diet is a great way to reduce your risk for cardiovascular disease. Vegetarian Individuals do not eat meat products, but may eat eggs (Ovo-vegetarian) or dairy products (Lacto-vegetarian, or both (Lacto-ovo vegetarian). Some vegetarians refrain from eating red meat, pork and poultry, but still choose to eat fish due to the heart healthy omega fatty acids they contain. This type of vegetarian is called a pescatarian. Since vegetarian diets are high in fresh fruits and vegetables and do not include red meat, they support and promote a healthy cardiovascular system and can reduce the risk of cardiovascular disease.
The "Mediterranean Diet" is the common eating practice among people who live in Mediterranean countries. These countries have low prevalence of death related to CVD. Their diet is high in plant foods, which are rich in antioxidants, fiber, vitamins and minerals. Olive oil, which is high in monounsaturated and polyunsaturated fats, is the main fat source. This diet focuses on what you CAN have rather than what you can not have.
Epidemiological studies suggest that consumption of wine, grape products, and other foods containing polyphenols is associated with decreased risk for cardiovascular disease. Grapes contain a wide variety of polyphenol compounds, including flavonoids, phenolic acids, and resveratrol. There is evidence suggesting that dietary intake of these compounds reduces cardiovascular mortality in several studies.
As with any nutrition claim, more clinical studies are needed to confirm these effects and formulate dietary guidelines. There are some observational studies that have shown no relationship between polyphenol consumption and cardiovascular outcomes.
Despite these lingering questions, the accumulated data from multiple studies prompted the AHA to recommend a diet rich in fruits and vegetables, including grapes, as an approach to prevent cardiovascular disease.
Any diet rich in fresh fruits, vegetables, soluble fiber and low in fats and cholesterol is considered 'Heart Healthy.' Below are a few examples of diets following these guidelines.
Dietary Prevention and Management of CVD
Heart disease is one of the leading causes of death in America. Many deaths and risk factors are preventable, and food choices have a big impact on your heart's health. While consuming more whole grains, fruits, and vegetables is important to being heart healthy, consuming less saturated and trans fats may improve health outcomes as well. For other ideas and recipes that will help you incorporate more heart healthy foods in your diet, please look over the following sources.
Academy of Nutrition and Dietetics - Heart Health and Diet
Mayo Clinic - Heart Healthy Diet: 8 Steps to Prevent Heart Disease
American Heart Association - Nutrition Center: Recipes and Heart Smart Shopping and Dining
U.S. News-Best Heart Healthy Diets
-The U.S. News-Best Heart Healthy Diets website ranks heart healthy diets and provides a brief description of the diet. It also includes links to an explanation of how each diet works.
Top Heart Health Foods: Best Foods for Cardiovascular Health
The link below identifies the top 11 foods that optimize heart health. This list includes sources of omega-3s, fruits, vegetables, and other food sources to consume for your cardiovascular health. The site also explains how each of these components work in promoting heart health.
Web MD - Top Heart Healthy Foods
Vegetarian Diet
A vegetarian diet is a great way to reduce your risk for cardiovascular disease. Vegetarian Individuals do not eat meat products, but may eat eggs (Ovo-vegetarian) or dairy products (Lacto-vegetarian, or both (Lacto-ovo vegetarian). Some vegetarians refrain from eating red meat, pork and poultry, but still choose to eat fish due to the heart healthy omega fatty acids they contain. This type of vegetarian is called a pescatarian. Since vegetarian diets are high in fresh fruits and vegetables and do not include red meat, they support and promote a healthy cardiovascular system and can reduce the risk of cardiovascular disease.
For more information regarding this type of diet we have provided links to some credible resources below:
American Heart Association - Vegetarian Diets
Mayo Clinic - Vegetarian Diet
Medline Plus - Vegetarian Diet
Web MD - Vegetarian Diet
Mediterranean Diet
More information on the Mediterranean Diet:
Mayo Clinic - Mediterranean Diet
Medline Plus - Mediterranean Diet
The Mediterranean Diet-Weight Loss Resources
Let's Get Practical - Making a Heart-Healthy Menu
The sites below offer tips and recipes to help you in your everyday nutrition decisions.
American Heart Association - Heart-Healthy Recipes
Mayo Clinic - Menus for Heart-Healthy Eating: Cut the fat and salt
Mayo Clinic - Butter vs. Margarine: Which is better for my heart?
American Heart Association-Nutrition Center-Nutrition Basics
ChooseMyPlate - Smart Protein Choices
Grape polyphenols and your cardiovascular risk.
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